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Mindfulness Exercise on Lessons From Nature

Mindfulness of Depression 2/5

Rona Kabatznick leads Part 2 of the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's ...
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Gil Fronsdal

Guided Forgiveness

Gil Fronsdal leads a Guided Forgiveness meditation. In preparation for a Loving-kindness practice is a practice of forgiveness. Forgiving is ...
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What the world needs

What the World Needs

We're often focused on the wrong things, so instead of asking what the world needs, ask yourself what makes you ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Relaxing the Mental Formation

Gil Fronsdal leads an Anapanasati Relaxing the Mental Formation. Allowing the peripheral awareness, become aware of what's happening in the ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Breath and Peripheral Awareness

Gil Fronsdal leads an Anapanasati Breath and Peripheral Awareness. Taking an upright alert posture. There's a connection between posture & ...
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Bonus 60-minute Meditation

Bonus 60-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 60-minute meditation from ...
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Mindfulness exercise

H.E.A.L. Steps to Happiness

Rick Hanson talks about HEAL Steps to Happiness. Taking in the good have 4 fundamental steps: Have, Enrich, Absorb, and ...
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mindfulness depression

Mindfulness For Depression

Rona Kabatznick leads the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's heart and find ...
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How To Be An Earthling

How To Be An Earthling

Wes Nisker talks about the topic How To Be An Earthling. Earthlings, what are we doing here? Wes explores our ...
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Lesson from Nature

Lucid Dream (Binaural Beat)

Binaural Beat for Lucid Dream. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Mindfulness for holiday stress

The Role of Motivation and Intention

"Everything rests on the tip of one's motivation." Kate Munding urges us to think if we truly live our lives ...
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Mindfulness meditation

Emotional Reactions to Pain

Ines Freedman leads a guided body scan meditation about Emotional Reactions to Pain. The meditation brings into awareness certain pains ...
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Being Present

Being Present

Sharon Salzberg explores intimacy within the context of how we relate to ourselves in Being Present. How do you relate ...
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Mindfulness meditation, nature of awareness

Nature of Awareness

Guy Armstrong talks about the nature of awareness; mindfulness and consciousness being different properties. What about the word awareness? ...
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Mindfulness for holiday stress, generosity, surrendering to life

Surrendering to Life

Many people try to find the answer to the suffering of human life. In parallel, the entire Buddha's teaching deals ...
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Mindfulness meditation

Mindfulness & Pain 6: Compassion and Investigation

Learn how to bring up kindness toward yourself & use the power of mindfulness to investigate how you feel in ...
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mindfulness exercises

Contentment

Listen to Guided Meditation on Contentment audio by Gil Fronsdal. Gil Fronsdal is the primary teacher for the "Insight Meditation ...
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Open Awareness

Open Awareness

Sean Fargo invites us to do open awareness meditation practice. This meditation is suitable for beginners, as it teaches the ...
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Resting the mind

Resting the Mind

Kate Munding talks about the natural tendency of resting the mind. That sometimes it's not to feel bad about and ...
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Lesson from Nature, Allergy and Sinus Relief

Binaural Beat: Allergy & Sinus Relief

Binaural Beat for Allergy & Sinus Relief. Binaural beats are auditory illusion perceived by the brain when two different tones ...
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Nature Sounds: Autumn in the forest

Nature: Autumn Forest

Nature Sounds: Autumn Forest. Rustling dry leaves and strong winds perform their ceremony before you. The winds are chilling a ...
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mindfulness exercises

The Magic of Awareness – Talk

Anam Thubten talks about the gift of awareness and the hindrance of the ego. How this awareness can do magic ...
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Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

Meditation – Nine Breathing Exercises to Release Dead Energies

Anam Thubten leads a meditation: 9 breathing exercises to release dead energies. Dead energies are frozen energies such as staled ...
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Being Present for Whatever Arises

Being Present for Whatever Arises

Phillip Moffitt leads a meditation to be present for whatever arises or is occurring. To live in the current moment ...
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Mindfulness meditation

Walking Meditation

Matthew Brensilver leads a guided Walking Meditation. Walking meditation gives a different experience of awareness with visual feelings and movement ...
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How To Focus Your Attention

How To Focus Your Attention

This guided meditation by Sean Fargo is about How To Focus Your Attention. Relax and stay alert at the same ...
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karma and intention, boredom

Boredom

Shaila Catherine talks about boredom as a hindrance to meditation. A hindering force that prevents us from being aware and ...
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Mindfulness exercise

Self-Compassion Practice

Rick Hanson talks about Self-compassion Practice. It is easy to feel compassion towards others than to yourself simply because we ...
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Mindfulness for holiday stress

Mindfulness of the Body

Shaila Catherine leads a guided meditation with an emphasis on the mindfulness of the body. The body is a wonderful ...
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Mindfulness exercise

Gratitude

Rick Hanson talks about Gratitude. It's a sort of a catchword for gladness, satisfaction, and fulfillment. These feelings are the ...
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Nature of Awareness

The Light & The Darkness

James Baraz talks about light and darkness. Greed, hatred, and delusion is the source of human despair and has gained ...
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overcome addiction binaural beats

Overcome Addiction (Binaural Beat)

Binaural Beat to Overcome Addiction. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Mindfulness & Pain

Mindfulness & Pain 1: Introduction

This is Part 1 of Oren Sofer's guided meditation about Mindfulness and Pain (Introduction). Allow feeling the weight of the ...
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Mindfulness Exercise on Lessons From Nature

Mindfulness of Depression 3/5

Rona Kabatznick leads Part 3 of the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's ...
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Nature of Awareness

Guided Heart Meditation

Anam Thubten leads the guided heart meditation, to remind the memories of the heart, compassion, and loving-kindness, and awaken the ...
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25 Minute Just Bells

Twenty Five Minute Meditation – Just Bells 5 Minute Intervals

Available for download, audible media of 25-minute meditation with just bells. The 5-minute intervals are good for meditation parts ...
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Lessons from Nature

Nature: Tropical Beach at Sunset

Nature Sounds: Tropical Beach Sunset. You calmly watch the sunset as the waves started to recede. The inland wind carries ...
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Mindfulness of walking

Mindful Walking

Sharon Salzberg leads a guided meditation- Mindful Walking. Before you begin a meditation, find a long room or a quiet ...
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mindfulness exercises guided meditation 8

Heartfelt Meditation

Joseph Goldstein leads a guided meditation on Metta. Metta is the feeling of kindliness, loving-kindness, and heartfelt. Of friendliness and ...
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Mindfulness meditation

Pain in Meditation & Daily Life, 2/4

Ines Freedman leads Part 2 of guided meditation about Pain in Meditation & Daily Life. Ines Freedman had a condition ...
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Gil Fronsdal

Choosing the Long Path of Practice

Gil Fronsdal leads a Guided Meditation Choosing the Long Path of Practice. The idea of a fast way to enlightenment ...
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Gratitude & Generosity

Gratitude & Generosity

Tara Brach talks about Gratitude & Generosity. Breathing in & out, letting go is one of expressing gratitude to the ...
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Increase Loving Kindness

The Practice of Metta – Loving Kindness

Sharon Salzberg talks about Metta- the Practice of Loving Kindness. The kind of loving kindness that does not select but ...
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Right Concentration

Right Concentration

Shaila Catherine quotes the Buddha, "concentration is to understand things the way it is." When the mind is steady, it ...
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Mindfulness of knowing

Mindfulness Of Knowing

Joseph Goldstein talks about Mindfulness of Knowing. To gain mindfulness of knowing,1st is becoming mindful of the breath in the ...
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Meditation: Tonglen

Meditation: Tonglen

Tara Brach leads a guided Meditation: Tonglen. The natural suffering we encounter is the gateway to compassion. Let loving awareness ...
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Relieving stress

Spirituality and Politics

Jack Kornfield leads a guided meditation about Spirituality and Politics. It's a lengthy broadcast starting with a beautiful song you ...
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The Power of Gratitude for Sleep

The Power of Gratitude for Sleep

We're not always aware what blessing a good night's sleep actually is. Through mindfulness exercise, bring happiness to your life ...
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Patience

Patience

One of the important qualities of Mindfulness Practice that supports us tremendously is that of Patience. Gil Fronsdal talks about ...
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Dharmette by Gil Fronsdal

Questioning: Is That So?

Gil Fronsdal leads a Guided Meditation Dharmette: Is That So? He tells a story about a priest who did not ...
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The Power of Mindfulness Exercises

Though the term mindfulness might sometimes feel to be a relatively new term to arrive in collective consciousness, it is a practice that has been understood for centuries in other countries and communities of the world. While Western society as a collective is only just beginning to scratch the surface of what mindfulness really is and the widespread implications it has, Buddhists and Hindus have understood its powers for thousands of years, seeing mindfulness as a potent tool for transformation and deeper life understanding. For reasons that are quite understandable, more and more people are starting to explore this powerful practice as the fast-paced and highly interconnected world is leaving us feeling more disconnected from ourselves and from the world around us. As we begin to tap into our own personal mindfulness practice, we begin to intuitively understand how and why this teaching has held strong throughout millennia.

Observing the Nature of Reality

Mindfulness calls us to take a closer look at the present moment – exactly as it is. Through our direct experience, with preconditioned beliefs and ideas set aside, we expand our field of awareness by observing whatever we can sense in this very moment. Some of the ways we can tune into the present moment mindfully include basic techniques such as:

  • Drawing awareness to the breath
  • Witnessing thoughts and emotions without attachment
  • Observing bodily sensations, both surface and visceral
  • Tuning into each of our five senses without judgment and without seeking anything in particular
  • Compassionately and non-judgmentally interacting with whatever is present in the moment

Though it might at first seem simple, the truth is that it is and it isn’t. Much of the world, and the majority of the Western world specifically, has not been raised to interact with the world in a mindful way. It is a concept and a way of being that has not yet influenced most societies on a major scale. Learning to tune into the world mindfully is therefore a big step for many people and as such, it is a slow and continually evolving process. Mindfulness is a completely different way of being than most of us are used to and this is what can make it appear challenging.

However, with that said, it is a simple practice that once explored in a meaningful way has countless benefits, extending outwards from the core of our being like a ripple in water. Not only does everything in one’s immediate life change, so too does the surrounding environment. By quietly beginning to observe the stories we tell ourselves and tune into the assumptions we make about the world around us, we start to gain power over our thoughts, unveiling the true potential of mindfulness.

The Power of the Mind

While it might be commonly thought that our thoughts are a product of who we are, the assumption deserves deeper exploration. In mainstream Western culture, we often don’t probe our thoughts, leaving them to direct the show of our lives. We take them on as if they are our own, allowing them to speak for who we are. These unexamined thoughts influence our beliefs and our actions and the external world reflects back whatever energy we are radiating outwards. 

Mindfulness practice helps us to observe the opposite – to understand that our thoughts are not, in fact, an expression of who we truly are. Instead, our thoughts are viewed as separate energy bodies that do not belong to us. Though they are largely formulated by residue from our personal history and from the culture of our human and societal collective at large, our thoughts are not ultimately fixed and they are not “true” in any absolute sense.

When left unchecked, the conditioned and habitual mind makes all of our executive decisions. Through mindful observation of these mental movements, we begin to take some of that power back. When thoughts arise suggesting words to be said and actions to be taken, mindfulness intervenes as our ability to quietly observe the rest of that experience. At any moment, we might silently, compassionately, and non-judgmentally inquire:

  • What is arising in the silence?
  • What sort of energy is observable in the mind?
  • How does the physical body feel right now?
  • Is there movement towards or away from something?
  • What feelings or emotions are present within me right now and where?

Without seeking clear answers, mindfulness provides space for pure awareness of the present moment to arise. When we are mindful, we might pick up on subtle energies and deeper insights that the mind might not normally wish to address, such as:

  • Unhealthy decisions made based on cravings
  • Avoidance of opportunities for growth based on fear
  • Repressed emotions influencing our actions and decisions
  • Attachment patterns resulting from fear of being alone
  • Judgment of others to avoid looking within
  • Fear of being unloved, unaccepted, or rejected

These are only just a few of the infinite insights that can arise from mindfulness practice. While we might also be able to witness some of these ideas or notions without practicing mindfulness consistently, they resonate on a deeper level when we observe them from the heart space rather than from the mind. When we are quiet and approach whatever is present without rationalization, fear, or judgment, the power these observations hold is exponentially greater than when deduced from mental analysis. What we then come to know holds true power to transform our lives.

The Healing Powers of Mindfulness Exercises

Once we have tapped into mindful exploration of the self, mindfulness has the power to heal on numerous levels. As a human collective, we are beginning to understand how interconnected the mind and body really are, making mindfulness practices incredibly beneficial for physical ailments. On the level of the human body, mindfulness has countless positive benefits, including:

  • Reduction of one’s experience of pain, nausea, and fatigue
  • Lowered levels of the stress hormone, cortisol
  • Increased levels of GABA (gamma-aminobutyric acid), a calming brain neurotransmitter
  • Increased gray matter density in brain regions associated with emotional regulation, learning, memory, and perspective
  • Improved sleep habits and reduction of insomnia
  • Improved immune system functioning
  • Reduced blood pressure and lowered risk of heart disease

On a mental and emotional level, the potential for mindfulness to transform is just as powerful. As we start to observe the habitual patterns of the mind, we gain greater awareness and subsequent control over our thoughts and our responses to life. This heightened awareness, paired with the effects that mindfulness has on the physical body (such as reducing stress hormones and influencing the brain), is a large part of what leads to transformation of mind. Regularly observed effects of mindfulness practice include:

  • Greater capacity for focus and attention
  • Greater acceptance for the present moment
  • Deeper insights and powerful realizations
  • Deeper sense of connection to self and to the world around
  • Greater overall experience of peace and harmony

Mindfulness touches each individual in a different way. Where there is authentic willingness to open ourselves up to whatever exists in the present moment, there is great potential for transformation. Insights and growth cannot be forced, however; rather, when we surrender to whatever exists, wisdom unveils itself.

“Vulnerability is the birthplace of innovation, creativity and change.”
Brené Brown

The Path of Presence

In her poem ‘When Death Comes’, Mary Oliver writes:

When it’s over, I want to say: all my life
I was a bride married to amazement.
I was the bridegroom, taking the world into my arms.

Mindfulness is, in essence, this sort of movement through, or interaction with, life. It is a wholehearted acceptance of whatever exists; it is a path of presence. As we learn to become more mindful in our everyday lives, not solely when in moments of meditation, we start to understand what it means to live in the present moment. Though feelings, thoughts, and emotions will continue to arise, our relationship to them changes. We become more curious about everything that exists in the present moment. Tendencies to judge, suppress, or reject things we ‘don’t like’ or deem to be ‘bad’ begin to lessen; instead, we practice the art of quietly sitting with whatever appears to be happening.

​Exploring the Power of Mindfulness

We can explore the power of mindfulness is numerous ways. From sitting meditations to written, reflective free mindfulness exercises, the paths of transformation through mindfulness are numerous and intertwining. Here are a few ways to explore the power of this practice.

1. Mindful Self-Inquiry

Even though mindfulness is commonly associated with meditation, mindful reflection on our observations can help to enhance our understanding of the mind and the ultimate nature of reality. To practice, take some quiet time to sit with these questions or to write down your answers. Let whatever comes come with judgment or analysis. Inquire:

  • What do you believe about yourself? Why do you believe these things, and would you label them as “truth”? Are these beliefs fixed or fluid?
  • What exists within your body right now? As you draw your attention to a particular sensation, does the sensation change at all? If you draw your attention away from this area, does the sensation change at all?
  • If you were to wipe the slate of your personal story clean, what would remain? What can you observe in the silent space created when all stories, beliefs, and ideas falls away?

2. Emotional Awareness and Acceptance

When difficult emotions rise to the surface, we often struggle to accept them. Part of the freedom that arises from mindfulness comes when we learn to accept whatever exists – “good” or “bad.” When emotions arise, practice:

  • Taking a step away from the outside world but sitting comfortably in an upright position and tuning into whatever is present. Note any stories or plot lines weaving themselves through your direct experience; tune into the raw sensation instead.
  • Note the emotions that are arising by simply labelling them, “anger,” “grief,” “irritation,” or whatever may be applicable. Refrain from attaching the I-self to these energies.
  • Draw your attention to the heart space, opening yourself up compassionately to whatever your experience is. Mindfully ease any judgment that arises and simply allow yourself to be right where you are without attaching to the energy that is there.

3. Become the Observer

We spend countless hours thinking – thinking about what we want to do next in life, thinking about ourselves, others, and the world, and thinking about everything we pass by in our lives. Left unchecked, thinking runs our lives.

  • Practice becoming the observer of your thinking by watching your thoughts as if they were weather patterns. Like the weather, thoughts move constantly, and as we begin to become more aware of their impermanence, they loosen their grip on our beliefs and our actions. When thoughts arise, simply acknowledge them by silently whispering, “I see you,” and then letting them go. Acknowledge and release. Acknowledge and release.

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